A “Poke Bowl” For Fitness Athletes

Categories: RECIPESPublished On: January 15th, 2024

Fashions come and go, but the ”Poke bowl” is here to stay. Just take a quick look at social media around you and you’ll see that this healthy Hawaiian recipe has become a clear 2019 winner and will continue to delight people in 2020.

What’s the secret to this dish, what has made it so popular? We’ve had a chat with Alejandro Cánovas, nutritionist at the Resort Royal Hideway Sanct Petri, where the Poke Bowl is one of the star dishes, and he has told us all about this delicious and satiating recipe with high nutritional values.

The Poke Bowl is a combination of proteins (marinated fish, chicken or tofu) and healthy carbs (rice, quinoa, salad, kale or spinach), in a mix with other vegetable toppings that range from algae to avocado, mango, pineapple or seeds. On top of this: a seasoning of soy and sesame oil. If you want to create a healthy Poke Bowl, ideal for an athlete, this is how you do it:

  • Pay attention to the base carbs: We must choose between a base of sushi or brown rice, quinoa or salad, kale and spinach. The lightest option with fewer calories would be a version with more greens, but, if you don’t want to opt out rice entirely, you can use brown or wild rice, which are richer in fibre, or quinoa, which will keep us satiated for longer. As toppings, add cucumber, cherry tomatoes, carrot, or even pineapple and mango, to give it a sweet touch.
  • Choose the seasoning with less calories and most taste: You might just ruin your Poke Bowl if you add a ready-made seasoning with high contents of sugar, salt and fat. Therefore, a simple seasoning based on sesame oil and soy sauce is preferred. You can add a touch of lemon juice as well.
  • Look for the perfect ingredients: If we add high-calorie toppings such as fried onions, tempura, mayonnaise, garlic mayonnaise or teriyaki to our protein and carb base, rather than a healthy dish, we’ll have made a fattening one. We should always use fresh and uncooked greens, such as tomatoes, cucumber, onions, carrots, algae, pieces of fruit or seeds such as hemp seeds, rich in Omega 3.
  • Everything in its right measure: So as to make the composition perfect for a Fitness athlete, it should contain 50% greens, 25% proteins and 25% quality carbs. Therefore, our Poke Bowl should contain a good portion of tuna or salmon, rich in Omega 3, and toppings rich in minerals, such as algae (nori, wakame, edamame, and so on), which are rich in iodine.
    When you make a Poke Bowl, it is important that you take the amounts into consideration. Use sensible and proportionate amounts of food. When we finish a meal, we should not have the feeling of being filled, but rather a feeling that we could eat a bit more. All calories count!
  • The drink to go with it: A Poke Bowl for fitness athletes does not blend well with a beer. Alcohol provides empty calories and helps fill up our fat deposits. The same goes for soft drinks and fruit juice. As with every other meal, the best option is always water and, at any rate, tea or infusion.

INGREDIENTS (for one):

  • 2 cherry tomatoes, cut in halves
  • 1/2 avocado, skinned and cut into pieces
  • ¼ red onion, chopped
  • 6-7 slices of cucumber
  • 20 gr pumpkin seeds and 1 tbsp sesame seeds
  • Coriander leaves
  • Juice of 1/2 lemon
  • 2 tbsp olive oil
  • 1 tbsp sesame oil
  • 1 tbsp sodium low soy sauce
  • 80 gr marinated or raw salmon
  • 40 gr brown rice or quinoa
  • CALORIES: 280 Kcal.
  • PROTEIN: 12 gr.
  • CARB: 24 gr.
  • FAT: 14 gr.